Function Well Newsletter – February 2010
Brisbane’s Most Effective & Personalised Training Facility.
Articles of the month –
WEIGHT TRAINING IS ESSENTIAL FOR FAT LOSS, YOUR HEART & BONES
By Darren Bain
Unfortunately when weight training is mentioned the first thing that comes to mind is body builders with abnormal bulging muscles. Weight training – also known as strength training or resistance training – is a fundamental process and is imperative for all populations to be doing as part of their weekly routine, even fragile 90 year olds. There is a major misconception especially among ladies that weight training will have ‘weight gaining effects’.
Here are the facts and your motivation to get strength training.
After the age of 20 adults who do not strength train lose between 2.2kg-3.2kg of muscle every decade. Cardiovascular exercise does not prevent the loss of muscle. Only strength training maintains our muscle mass & strength throughout our mid life years. Muscle is very active tissue in fact 1kg of muscle requires 50-100 calories a day to function, so the loss of muscle can dramatically reduce the amount of energy you burn therefore increasing the chances of fat accumulation & decreasing your metabolic rate – Your metabolic rate is the amount of energy your body requires to function at rest, 70% of the total energy you burn off during the day is from your resting metabolic rate. After an aerobic exercise like a bike ride or run your post energy consumption will be elevated for around 30minutes to 2 hours, depending on the intensity of the session. Where as your post energy consumption after a weights session will be elevated for 2 hours -24 hours again depending on the intensity of the workout.
Summing up: if you perform weight training, you burn more calories for two hours-24 hours after your workout.
The more lean muscle you have the higher your metabolic rate will be so you will burn more energy at rest and during every bout of cardiovascular exercise you perform. Your body will be a more efficient fat burning machine than if it did not lift weights.
Weight training also offers us a way to battle some of the negative consequences of aging. As we age, we lose bone & muscle increasing our risk of problems associated with aging such as poor balance, osteoporosis & skeletal fragility.
Following a high intensity resistance program can significantly lower your risk of osteoporotic fractures.
There is now increasing evidence resistance training can reduce risk factors associated with heart disease such as, lipids & cholesterol levels, blood pressure, body fat levels & glucose metabolism.
Weight training is the key to body fat loss – but to get the results you must cause the required stimulus to your muscles for growth. WHICH MEANS YOU MUST TRAIN HARD! For best results you need to be doing a minimum of 2 weights sessions per week.
Teneriffe Massage Therapist Explains what’s The Best Massage?
By Shannon Smith
Massage utilized within the sport and exercise field can basically be split into two types of treatment, Recovery and Remedial Massage.
Recovery Massage as the name suggests aids recovery from training. The goal being that the individual is able to return to sport and exercise sooner than normal through the alleviation of Delayed Onset
Muscular Soreness (DOMS) and removal of Residual Muscular Tone. DOMS resulting from micro damage to muscle fibers becomes progressively worse for up to four days following prolonged periods of physical exertion. It is also common for the primary muscle groups involved to retain increased levels of tone. Due to over exertion and fatigue of muscle fibers they will remain partially contracted at rest. Techniques most beneficial for treating soreness and fatigue are effleurage and soft tissue mobilization. These are long or circular gliding strokes applied rhythmically with medium pressure, combined with gentle rubbing and squeezing of individual muscle bellies.
When applying this type of massage the therapist must be mindful of muscular tenderness. Following intense training muscles will be sensitive and painful to touch. The objective is to “flush” the damaged tissue (increasing blood flow to fibers requiring repair while removing metabolic waste) and to “sooth” fatigued muscular tissue encouraging relaxation.
Remedial Massage, on the other hand is corrective in regards to joint movement and posture. It is focused primarily on the release of soft tissue around stiff, immobile joints. To initiate change in an area laden with fibrotic connective tissue, commonly the result of years of muscular imbalance, one must apply deep pressure to release and stretch the target tissue. To release these tissues it is necessary to challenge the Proprioceptors (specialized cells that control and maintain movement and posture) present in soft tissue around the joint. Unfortunately to effectively influence proprioceptive function with a massage, while creating tissue change and returning joints to their original neutral positions, you must also affect other receptors in soft tissue including Nocioceptors (Pain Receptors). Remedial massage techniques include sustained pressure to a specific area (Trigger Points), blocking then stretching segments of tissue (Myofascial Realease) and deep friction.
In a nutshell, Recovery Massage aims to alleviate the pain and discomfort of soreness and aching produced within the contractile fibers of your Muscle Tissue (red stuff on muscle charts). Remedial Massage is most likely to cause a degree of pain while attempting to remove Connective Tissue (white stuff on muscle charts) tightness that restricts joint movement and compromises optimal posture.
Even though these massage techniques have a completely different focus in terms of outcome. They are used interchangeably within the course of a massage treatment.
Intense training often results in a combination of muscular soreness and connective tissue tightness. The goal then is to work with your masseur / masseuse to insure that the appropriate techniques are applied at the correct times (in regards to training programs), in the correct way (most relevant being the amount of pressure used) and to the correct areas (differentiate the pain of irritation from that of tissue release).
Program of the month –
The 15 Minute Solution
By Dan Tewson
Short on time? Here’s a great muscle-building, fat-stripping full-body dumbbell/bodyweight workout for men and women that you can get done in only 15 minutes. I’ve designed it so you can choose a bodyweight movement for each exercise meaning that if you can’t get in to the gym this workout can still be done at home or in the park.
Choose 5 Exercises from the following list:
1x Full-body - Choose from DB clean and presses, heavy DB swings, squat-to-press (thrusters), burpees (body weight or holding DB’s).
1x Push - Flat DB press, standing shoulder press, push-ups, Incline DB press, dips.
1x Pull – Chin-ups (bodyweight or assisted), DB bent over row, hanging body row, DB bench-pulls.
1x Legs – DB front squats, walking lunges, bulgarian squats, jump squats.
1x Abs/core – Weighted swissball crunches, DB woodchops, DB side bends, renegade rows, toe-touches.
(If you are not at the gym and don’t have access to a bar for chins or hanging body rows, substitute your Pull movement for bridge-with-rotations. There is a clip\
t http://www.youtube.com/watch?v=Khk8BCrl5Cs if you’re not sure how to do them. These will still give your back a decent workout while doubling as a great core exercise!)
The prescribed weights for each exercise is your 10RM - a weight that you can do for 10 repetitions maximum on that exercise. (If you can do 11 or more reps then you have gone too light!). Perform 5 reps of each exercise in a circuit style fashion with no rest between exercises. Do as many rounds as you can in 15 minutes.
Work hard and move fast, performing all reps with excellent technique.
The load in this workout is very important. If you are still standing at the end of the 15 minutes then you haven’t worked hard enough or you lifted too light!
Feel free to ask any of the performance coaches if you are unsure about any of the exercises, we are always glad to help. And don’t forget to record your weights as well as the number of rounds you got through so you can compare when you do the same workout again next time – a great way to track your progress!
There you go. No matter how busy your day is you will ALWAYS be able to find time for the 15 Minute Solution.
Good luck,
Dan.
Upcoming Events –
Mount Coo-tha hike
The Mt Cootha climb is Saturday Morning the 27th of February at 7am. Everyone is welcome to come and take part! Please feel free to bring along any family or friends. Looking forward to seeing you all there!
Please register at reception.
Your Best Body Ever -12 Week Body Transformation Challenge!!
Don’t forget there is still TWO more starting dates for the 12 week ‘best body ever’ challenge!!
- 15th February
- 22nd February
THERE IS OVER $5000 IN CASH & PRIZES UP FOR GRABS!
Don’t miss out on this life changing opportunity
Go to www.functionwell.com.au for further details on the challenge or Register at Function Well Reception today!!!
Boxing Class Starting This MONTH!
Boxing classes will be on Monday and Tuesdays as follows
- Monday 6pm
- Tuesday 6am
Boxing is great for stress release but also a great way to get a full body conditioning session & get in to shape. You will train like a professional boxer with shadow boxing to start, skipping & our unique wall mounted focus mitts. A fun, but challenging workout for all fitness levels.
These classes will be very popular so remember to secure your place and book in at reception.
For hygiene purposes we recommend if you are looking to attend boxing regularly it is a good idea to bring your own gloves and wraps. If you’re not sure where to get them, or have any questions, please feel free to ask us. For the first few sessions, some gloves will be available for you to borrow.
Yoga Class
We hope you are enjoying the yoga classes! As of this week there will be TWO yoga classes per week!
Yoga classes will be at 7pm Monday night and 6am Wednesday morning. Be sure to book these into your weekly schedule.
7pm Monday- “Evening Flow.” This gentle flow class will move through stretches, sun salutations, and a few standing poses. In this class we connect our breath, body, and mind. This class will increase flexibility and relax the mind. This is a great way to unwind the body after an eventful weekend and set a calming mood for a demanding work week.
6am Wednesday- “Hatha Flow.” This class combines the postures practiced in Evening Flow Class into a sequence of movements that flows with the breath in a more vigorous series. Hatha Flow involves moving from one posture to another with very little rest in between and creates a strong cardiovascular workout. More poses will be introduced here. This class is great for muscle toning, flexibility, and peace of mind.
If you have any questions or suggestions please feel free to talk to Patty after the class.
Training Philosophies and Nutrition Seminars
These will be a monthly routine so keep an eye out for the seminar session times throughout the year! The next dates are as follows:
- 22rd February – Training philosophies seminar
- 1st March – Nutrition seminar
Seminars start at 7pm. Be sure to book in at reception to reserve your place.
Kayaking starting this month
Kayaking is starting this month, with a 6 week program on Friday mornings at 6:30am. We are waiting on the company we hire the kayaks off to get back to us with a date to start. We will keep you posted.
Don’t forget there are only 12 kayaks so book and pay as soon as possible at reception to secure your place.
Kayaking for the 6 weeks is $80 per person – If you’ve got your own kayak there is no charge for the sessions.
February promotions!
Join a Friend in February & receive a FREE massage!!
Don’t forget if you refer a friend in February you will receive a FREE 1 hour Massage!
This is a great opportunity to get family and friends in here!!
Trial with a friend and receive a
COMPLEMENTARY 1 WEEK MEMBERSHIP!
To see why we’re - Brisbane’s Most Personalized and Effective Training Facility GUARANTEED!
10% of CHEEKI Drink Bottles
You might have heard some press lately about something called BPA in plastic water bottles, tinned food and baby’s bottles. BPA (bisphenol A) has been used since the 1890s to make clear, shatterproof plastics. Unfortunately for us, when these plastics are heated, BPA leaches into the eddible substance and acts like a toxic form of estrogen in our bodies.
BPA has been linked to breast and prostate cancers, neurological issues, thyroid disease, obesity, hormone problems and many other health conditions and negative environmental impacts.
At Sun & Earth Organics, we carry a range of BPA free drinking bottles called CHEEKI water bottles, perfect for safe rehydration during your workouts! We would like to offer all Function Well members 10% off the CHEEKI range when you mention this add for the month of February.
Sun and Earth organics
www.sunandearth.com.au
845 Brunswick St New Farm 3358 2299
Member of the month……
Leanne Smith
“My journey for a better life started 5 years ago divorced and 30 kilos heavier but my efforts really didn’t have substance until I met my personal trainer, Craig. Over the last 2 years Craig has kept me focused on a fitter and healthier lifestyle both physically and mentally. Function Well is more than just a gym, the trainers and clients are like an extended family. I enjoy the grueling workouts and social atmosphere. Thanks heaps to Craig and Function Well for changing my life and helping me to achieve my goals and more”
Regards Lee
Well done Lee, you thouroughly deserve legend client of the month. You give 100% at every single session with no shortcuts. Amazing effort to drop the 30kgs of body fat, it’s hard to imagine you ever not training.
Enjoy the massage.
Recipe of the Month –
Delicious Berry Smoothie
1-2 scoops Body Science protein powder
½ cup fresh or frozen berries
1 tbls UDO’s oils
500-750ml pure water or unsweetended rice milk
Ice
Combine all ingredients, blend and enjoy!
Zucchini Pickelets
1 cup grated zucchini
2 medium eggs
1 tablespoon olive oil for cooking
Sprinkle of nutmeg
Sea salt and pepper to taste
Combine all ingredients in a medium bowl. Stir until well combined. Heat oil in a large pan over medium to high heat. Fork mixture into pan, when brown on side flip and cook the other side.
Serve hot!
Breakfast bar
Don’t forget breakfast bar is now ONLY $7
Have your say…
Thankyou very much to those who have already come forward with great ideas over the last few months! Please continue to share these ideas with us so we can deliver on our promise to you – to be ‘Brisbane’s most personalized & effective training facility’
Don’t forget we have a suggestion box at reception for your valued thoughts & comments. We can only improve with your valued feedback and ideas.
If you have any constructive criticism please speak with one of our friendly front reception staff
We are welcoming as much feedback as possible.
Yours in Health & Fitness,
The Function Well Team.
P.S: Don’t forget to become a Fan on Facebook of “Function Well Personalised Health & Fitness Centre.”
